CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
2 Min Bike/Row/Run
-then-
2 Rounds
8 KB Front Rack Lunge (light)
10 KB Deadbug
8 Russian KB Swings
Weightlifting
Paused Front Squat (6×4 Work to heavy 4 rep)
3 sec tempo on the way down
3 sec hold at the bottom
8 Side Plank w/rotation on each side btw sets
Metcon
Metcon (Time)
14 Min Time Cap
30 Hang Power Clean 155/105
50 Wall Ball 20/14
800m Run
50 Wall Ball 20/14
30 Hang Power Clean 155/105